Introduction.
I coach 3 mornings a week at a 25 meter pool with an average of 25 swimmers in 5 lanes. I coach 2 evenings a week at a 25 yard pool with an average of 12-14 swimmers in 5 lanes. Both workouts are for one hour. They are mixed groups with competitive swimmers, triathletes, and people who just want a good workout. Ages range from 20 to 87, with an occassional teen-ager dropping in. My emphasis is on techinique and pace. I swim 3 days a week with a coach at a Y pool. I use some sets that I learn from my coach, Laura Peter. I also write a workout for myself for Saturday mornings. The workouts that I coach are 2500-2800 meters for the fastest lane, scaled down for other lanes. In the yard pool, they are 2700-3000 yards for the fastest lanes. For my personal workouts, I aim for 2500 yards and try to boost it to 2700 in the fall.
Monday, March 14
Warm-Up (1000)
200 Swim
300 (25 kick/25 drill/25 swim) x 4
500 (10 x 50). (#1 Pull/Swim, #2 Swim/Pull) x 3. (#7-10) Swim, descend.
Main (1500)
These 2 sets (100s and 50s) are to get your heart rate up, get ready to swim fast.
(2-3) x 100 descend, good effort, interval for 20 sec rest. 1:40, 1:50, 2:00, 2:10, 2:45
(2-3) x 50 descend, good effort, interval for 15 sec rest. :55, 1:00 or 1:05, 1:05 or 1:10, 1:20, 1:40
Timed 50, choice, fast.
Next set is conditioning. Swimming a steady pace when you are tired.
200 Pull
200 Swim
4 x 100
200 Swim
Cool-Down (100-200)
(2-4) x 50
Monday, March 14
Warm-Up (1000)
200 Swim
300 (25 kick/25 drill/25 swim) x 4
500 (10 x 50). (#1 Pull/Swim, #2 Swim/Pull) x 3. (#7-10) Swim, descend.
Main (1500)
These 2 sets (100s and 50s) are to get your heart rate up, get ready to swim fast.
(2-3) x 100 descend, good effort, interval for 20 sec rest. 1:40, 1:50, 2:00, 2:10, 2:45
(2-3) x 50 descend, good effort, interval for 15 sec rest. :55, 1:00 or 1:05, 1:05 or 1:10, 1:20, 1:40
Timed 50, choice, fast.
Next set is conditioning. Swimming a steady pace when you are tired.
200 Pull
200 Swim
4 x 100
200 Swim
Cool-Down (100-200)
(2-4) x 50
